100% Real With Ruby; nutrition, strength, fat loss, muscle, macros - without the fluff

You’re training. You’re eating protein. You’re doing all the things… so WHY does your body still look the same?If you’ve ever thought:💭“I lift weights, but I’m not seeing muscle definition.”💭“Why do my legs feel bigger instead of leaner?”💭“Maybe I need to cut more fat first?”💭“I’m training hard, but I don’t look stronger.”Then THIS is the episode you’ve been waiting for.Because the truth is—most people who think they’re building muscle… aren’t.You might be lifting, but are you training hard enough?You might be eating protein, but are you fueling muscle growth?You might beworking, but is your body actually adapting?👉 In Part 1, we’re breaking downwhy most women feel stuck spinning their wheels instead of seeing real muscle changes.🔥 The #1 reason you’re NOT building muscle (even if you think you are)🔥 Why fat loss is fast but muscle growth is painfully slow (and how to stay motivated)🔥 The truth about “feeling bulky” (it’s NOT muscle—so what is it?)🔥 Why program-hopping and switching exercises too oftenkills progress🔥 What ACTUALLY makes muscles grow (and why you’re probably holding back)If you’re serious about sculpting your physique, getting stronger, and finally understanding what itreally takes to build muscle—this episode will change the way you train forever.🎧 Hit play NOW & DM me your biggest takeaway after listening! @transformxruby

Ever feel like slowing down is a luxury you can’t afford? You’re not alone. In this episode, we dig deep into why we resist taking a step back and how it’s sabotaging our goals, relationships, and overall happiness. From the myth of finishing the to-do list to the power of finding joy in the mundane, we’ll explore how rest and alignment with your values can actually fast-track your progress. We’re breaking down the barriers keeping you stuck in overdrive and giving you tools to rebuild trust with yourself, embrace discomfort, and prioritize what really matters. Tune in for relatable truths, actionable steps, and a path to more clarity, peace, and results without running yourself into the ground. The Shortcut You’ve Been Avoiding: How to Align Rest, Values, and Results • Trusting Yourself on a Plan • Trust develops when you set realistic expectations and honor your commitments. Many struggle because they overload themselves, leading to self-doubt. Reflecting on small, consistent wins can help rebuild self-trust. • The Power of Slowing Down • Many resist slowing down, fearing it hinders progress. However, rest allows reflection and better alignment with goals. Reframe rest as a productive tool to achieve clarity and reduce burnout. • Exploring Resistance to Change • Resistance stems from fear of losing control or regressing. Identify the source of this fear by asking: "What am I afraid will happen if I slow down or change my approach?" • The Myth of Completing the To-Do List • The idea that everything must be finished before you can rest is a false narrative. Shifting focus to enjoying the process prevents perpetual dissatisfaction. • Pleasure as a Gateway • Finding joy in daily experiences can enhance well-being. Whether it's the crunch of icy grass or a beautiful sunrise, small pleasures can align your actions with your desired emotional state. • The Role of Values • Values guide actions but evolve over time. Identifying patterns in your behavior can help clarify your true values, leading to more aligned decisions and fulfillment. • Perfectionism and Cognitive Dissonance • Striving for perfection often leads to misalignment with values and burnout. Acknowledge when expectations clash with reality and adjust for sustainable progress. • Experimentation Over Fear • Fear of failure or regression hinders experimentation. Trusting yourself to adapt if things go wrong can lead to significant growth and confidence. • Aligning Actions with Values • Misalignment between actions and values creates discomfort. Regularly assess whether your choices reflect your values and make adjustments as needed. • Meeting Yourself Where You Are • Starting from where you are, not where you think you "should" be, fosters progress. Acknowledge and accept your current state without judgment. • Judgment from Self and Others • Everyone experiences judgment, but learning to self-soothe can reduce its impact. Building self-compassion is key to overcoming fear of criticism. • The Drainers and Energizers in Life • Identifying what energizes or drains you can help prioritize meaningful activities. Regular reflection on these factors supports better emotional and physical health. • The Process vs. the Outcome • Focusing on the process instead of fixating on outcomes helps maintain motivation and prevents disappointment. • Taking Ownership • Feeling "stuck" often stems from avoiding discomfort. Embrace small steps toward change, even when it's challenging, to regain a sense of control. @stu.graham.s25 @transformxruby PLEASURE PROJECT

The Truth About Spot Enhancement: Why You’re Stuck & What to Do Instead If you’ve ever felt frustrated that your legs, glutes, or stomach just won’t look the way you want—no matter how hard you train or how much cardio you do—this episode is for you. We’re diving into the hard truths about muscle growth, fat loss, and why most women sabotage their progress by chasing the wrong strategies. I’ll break down:✔️ Why fat loss ≠ muscle definition and why cutting too soon kills your progress✔️ The real reason your legs feel bulkier when training—and why it’s not fat✔️ Why your metabolism slows down in a deficit and how to avoid muscle loss✔️ The right way to structure training for sculpted, strong legs and glutes✔️ How to stop fearing food and actually fuel your body for physique enhancement This episode is your reality check—because if you keep repeating the same mistakes, you’ll stay stuck in the cycle of dieting, training hard, and seeing zero changes. It’s time to shift your mindset, train to enhance—not to shrink, and finally get the body you’ve been working for. Hit play, and let’s get into it. SOME KEY POINTS TO TAKE AWAY 1. The Truth About Deficits & Muscle Growth A deficit means you’re not building muscle—you’re just trying to hold onto what you have. Prioritize adequate protein, proper training, and stress/sleep management when cutting. 💡 Ask yourself: Am I dieting at the right time, or am I just trying to "fix" my physique without enough muscle? 2. Stop Chasing Fat Loss—Build First, Cut Later Fat loss reveals, but you need muscle first to reveal anything. Muscle takes years, not months—accept the fuller feeling during growth phases. 💡 Action step: Give yourself 2+ years of proper training before evaluating muscle-building results. 3. The Right Way to Train for Muscle & Definition Stick to progressive overload, keep key exercises for years, and train muscles through full ROM. Focus on stimulus over weight increases—quality reps matter more. 💡 Action step: Identify 5 core movements you’ll stick with long-term and progressively improve. 4. Mindset: Treat Training Like a Skill, Not Just a Workout Stop switching programs—commit to mastering execution and strength. See this as a multi-year process, not something quick. 💡 Ask yourself: If this were a degree, am I studying enough, or just winging it? 5. Train to Enhance, Not to Shrink The physique you want comes from building, not dieting. Fear of feeling "fuller" keeps most women stuck. 💡 Mindset shift: Stop seeing “bigger” as bad—muscle fullness leads to definition, not bulk.

(How to Become the Person Who Never Gives Up) In this ep, we explore the parallels between fitness and personal growth, the power of consistency, and how to embrace plateaus as part of the process. Andrew shares insights into overcoming self-sabotage, the compound effect of small habits, and shifting from aesthetics-focused goals to performance-driven empowerment. This conversation delves into mindset shifts, identity evolution, and the importance of aligning actions with long-term values. Tune in for a no-nonsense, relatable discussion packed with actionable advice to help you find joy in the journey and redefine what progress means for you. 1/ Plateaus Growth isn’t linear; plateaus are inevitable and require mental resilience to push through. When progress slows, revisit your goals and adjust expectations. Are you letting plateaus demotivate you, or are you seeing them as a chance to refine your methods? 2/unrealistic expectations of rapid progress often lead to self-sabotage. Accepting slower progress reduces frustration. Reframe your mindset by focusing on long-term consistency rather than short-term perfection. What would you achieve if you embraced the process instead of fixating on speed? 3/Small, consistent actions lead to significant changes over time as described in The Compound Effect and The Slight Edge. Reflect on daily habits. Are they aligned with your long-term goals, or are they compounding toward stagnation? Coaching Helps Break Cycles. Coaches provide guidance to disrupt negative feedback loops, like self-sabotage or over-restriction, leading to sustainable habits. : If you’re stuck, consider whether external guidance could help shift your perspective and actions. /Goals and values evolve with life stages. Holding onto outdated goals can create unnecessary frustration. Periodically reassess your goals. Are they still relevant, or are they rooted in past desires that no longer serve you? Progress Requires Patience and Consistency Success in fitness and social media often mirrors each other: it starts slow, feels repetitive, and seems stagnant, but consistency leads to exponential growth. Many people give up too soon because they don’t see immediate results. Reflect on what small actions you can take today that could snowball into bigger achievements later. Learning Skills Leads to Faster Progress Just like mastering the basics of lifting (e.g., squats and deadlifts), mastering foundational skills in any endeavor allows for accelerated growth later. Are you building a strong foundation in your efforts? /By focusing on strength & health rather than just fat loss, people often achieve their goals as a byproduct. Are you prioritizing the wrong goal? What would happen if you shifted your focus to performance or well-being? /Social media highlights extremes, making people compare themselves to the "best of the best" rather than the average journey. Diversify your social media feed to include relatable journeys and focus on your progress. Are your comparisons inspiring or discouraging? /Identity is fluid and shaped by beliefs, language, actions. Fixed mindsets limit potential, while open ones allow growth. What language are you using about yourself? Are your beliefs helping or hindering your progress? /Emotional eating often stems from deeper issues like body image, which need addressing for long-term success. How do your habits reflect your emotions? What could you take to address the root? Saying “I’m not the type of person who…” creates mental barriers to growth. What might you achieve if you embraced flexibility in your identity? Obsessing over specific outcomes can lead to burnout. Enjoying the process creates sustainable progress. Strength training empowers people by shifting the focus from aesthetics to performance and capability. Keeping an open mind and flexible approach prepares you for changes in priorities or circumstances. @Andrewcoatesfitness @transformxruby

Ever feel like you're putting in the work but not seeing the results you know you should be? You train hard, you show up, you push through—but your legs still aren’t getting leaner, your strength isn’t climbing, and you’re frustrated as hell. In this episode, I’m diving deep into the most common training mistakes that are holding you back. From training “hard” vs. training smart, to why your workouts might be sabotaging your muscle growth, this episode is packed with real talk, no-BS solutions, and the mindset shifts you need to actually make progress. We’re covering:🔥 Why your workouts feel hard but aren’t actually effective🔥 The truth about overtraining (and why most people just aren’t recovering)🔥 Why more volume isn’t the answer (and what to do instead)🔥 The secret to training your legs effectively—because let’s be honest, they’re the hardest to change🔥 Why changing workouts all the time is ruining your gains🔥 And the #1 reason you’re not building muscle as fast as you could If you’re tired of spinning your wheels and not seeing the body changes you want, this is your wake-up call. Let’s fix it. 🚀 Connect with me: DM me on Instagram [@transformxruby] if you want a full training breakdown or to get real coaching that actually moves the needle.

Goals Should Align with Core Values, Not Just Outcomes Goals often fail because they are disconnected from deeper values. It's not enough to chase weight loss or fitness goals; they must resonate with personal values like feeling energized, being a better parent, or living a fuller life. When goals align with values, they provide long-term motivation and direction. Process Over Outcome for Sustainability Focusing solely on outcomes like weight loss can lead to burnout and unsustainable habits. Instead, building habits and enjoying the process ensures consistency and long-term success. For example, enjoying workouts and nourishing your body becomes the foundation, not the sacrifice. The Danger of Optimizing for Outcomes Alone Over-optimization often leads to self-sabotage. For instance, restrictive dieting to achieve rapid weight loss might cause binge-eating cycles, leaving you worse off than before. The key is balance and sustainability. Self-Awareness is the True Superpower Successful individuals prioritize self-awareness. Understanding triggers, emotions, and behaviors enables them to navigate challenges effectively. This introspection is crucial for overcoming setbacks and achieving meaningful progress. Perfectionism as a Hidden Saboteur Perfectionism often paralyzes action. Many avoid starting new habits or goals because they fear doing them imperfectly. Embracing imperfection allows growth, experimentation, and eventual mastery. The Fallacy of Sacrifice Equals Success The outdated "no pain, no gain" mentality rewards suffering over strategy. True progress comes from smart, intentional actions, not unnecessary hardship. Focus on manageable steps rather than extremes. Building Habits Gradually Leads to Long-Term Success Starting with where you are and building incrementally is key. For example, jumping into intense 5K runs without preparation leads to burnout. Similarly, adopting drastic dietary changes without foundational habits is unsustainable. The Importance of Emotional Awareness in Decision-Making Emotions influence daily decisions, often unconsciously. Recognizing and managing emotions can prevent self-sabotaging behaviors like overeating or skipping workouts, fostering healthier habits. Acceptance of Struggles Reduces Suffering Pain is inevitable, but suffering is optional. Accepting that challenges are part of the journey allows for better problem-solving and resilience rather than getting stuck in cycles of guilt or resistance. Goals Rooted in External Validation Often Fail Setting goals based on societal expectations or others' opinions leads to disconnection and dissatisfaction. Reflect on intrinsic motivations to create goals that truly resonate. Habituation and Motivation in Goal Setting Over time, novelty wears off, and motivation declines. Having a "North Star" or guiding purpose ensures commitment even when excitement fades, helping to avoid cycles of inconsistency. Adding Value to Your Life Instead of Taking Away Instead of focusing on restrictions (e.g., cutting out foods or fun), emphasize adding positive elements like strength, energy, and enjoyable activities. This mindset shift promotes growth and positivity. Reflecting on Progress to Build Confidence Acknowledge and celebrate small wins to reinforce progress. Many people skip this step, leading to burnout and loss of motivation. Embracing Failure as Part of Growth Failure is a natural part of learning. Instead of avoiding it, use failures as feedback to adjust and improve. This builds resilience and adaptability. Life is a Marathon, Not a Sprint Progress isn't about quick fixes but long-term consistency. Viewing each phase of life as a new level rather than starting over fosters a growth mindset.

In this episode, Ruby Cherie dives deep into the mindset shifts and practical strategies that help women break free from diet culture, self-sabotage, and generational body image struggles. Tune in to learn how to align your goals with what truly matters, overcome diet fatigue, and stop chasing quick fixes. It’s time to build the body you love while feeling strong, confident, and unstoppable. Ruby discusses her own fear of seeing the scale rise and how it hindered her progress. Her coach’s advice to increase carb intake helped her break free from this mindset. Many women face similar struggles, and educating them about glycogen, water retention, and muscle gain as temporary factors can build trust in the process. 1. Building Confidence Through Performance: Ruby shares a client story of focusing on improving form and movement rather than external measures like the scale. This shift led to noticeable physical changes. 2. The Value of Coaching: Ruby highlights that while many people "know" what to do, implementing it is another challenge. Having a coach provides accountability, personalized strategies, and emotional support, which are often critical to long-term success. 4. Diet Fatigue and Misaligned Expectations: Ruby addresses how constant dieting without breaks leads to "diet fatigue," making it harder to achieve goals. She emphasizes the importance of maintenance phases, which many overlook. This reflects the need to educate clients on periodized nutrition and why constant fat loss isn't sustainable. 5. The Allure of Extreme Transformations: Transformation photos often set unrealistic expectations, neglecting the nuances of those journeys, such as time, effort, and sustainability. Ruby advises against comparing oneself to these images, which often mask unhealthy practices. Instead, she advocates for celebrating incremental, realistic progress. 6. Self-Sabotage as a Symptom, Not a Problem: Ruby reframes self-sabotage as a symptom of unmet core needs, such as feeling good physically and emotionally. Addressing these foundational needs prevents cycles of self-doubt and impulsive behaviors. Coaches can help clients identify these needs through reflective questioning. 7. Raising the "Floor" of Bad Days: Ruby suggests that minimizing the impact of "bad days" by improving habits over time leads to sustainable progress. This concept resonates with building resilience and reducing the severity of setbacks. focus on small, manageable changes during challenging times. 8. Understanding Fat Loss is Hard Work: Ruby emphasizes that fat loss requires effort and is not easy, but it should also be smart work. Aligning effort with effective strategies is key. This underscores the importance of planning and personalizing approaches to align with clients’ unique needs. 9. Muscle as the Key to Body Shape: Ruby explains that muscle gives the body shape, while fat loss reveals it. Women often overlook this, leading to dissatisfaction even after weight loss. Coaches can reinforce the value of muscle-building phases to achieve the aesthetic many clients desire. 10. Maintenance Over Perfection: Maintenance is easier than constant dieting, yet many people lack the skills to sustain it. Ruby advocates for teaching maintenance strategies early in the coaching process to help clients feel empowered and confident in their long-term journey. 11. The Misunderstanding of Training and Eating for Goals: Ruby stresses that most women don't train or eat adequately to achieve their goals, especially when it comes to building muscle or reducing fat. Educating clients on optimal training techniques (e.g., hamstring training) and nutrition is essential for bridging this gap. 12. Evolving Goals and Self-Awareness: Many people fail to adjust their goals as they evolve, leading to frustration and self-sabotage. Ruby encourages regular reflection to align current efforts with desired outcomes. Coaches can facilitate this by revisiting clients’ goals during check-ins.

In this transformative episode, we dive deep into the science of how hormones like insulin, cortisol, and leptin influence your metabolism, appetite, and ability to lose fat or build muscle. Joined by Calvin Scheller, we unravel the confusion surrounding these key players, cutting through the noise of diet myths and misinformation to give you a clear understanding of what really drives results. We tackle insulin resistance and its relationship to lifestyle choices like physical activity, diet, and stress, showing how these factors create a ripple effect on your overall health. You’ll learn why inflammation and excess body fat can disrupt your metabolic processes and why demonizing carbohydrates isn’t the answer. Calvin breaks down the role of GLP-1, leptin, and appetite regulation, sharing practical tips on how to work with your body—not against it—to improve satiety and blood sugar control naturally. This episode also explores the impact of stress and cortisol on your appetite and energy levels, revealing how chronic stress can hijack your progress. We discuss the importance of recovery and the misunderstood balance between training hard and training smart, especially when it comes to building muscle and maintaining hormonal health. Whether you’re frustrated with stubborn fat loss, curious about how nutrition affects your hormones, or just looking for science-backed strategies to feel better in your body, this episode has something for you. Expect actionable takeaways, a grounded perspective, and practical advice to help you move forward with confidence. Tune in to understand the interplay between your hormones, lifestyle, and long-term results—and get ready to make sustainable progress that aligns with your goals. This is your guide to ditching the quick fixes and embracing a smarter, more balanced approach to health and fitness. https://www.instagram.com/calvin_scheller https://www.instagram.com/transformxruby

Struggling to see changes in your legs and glutes despite putting in the work? This episode dives into the most frustrating questions women face about their lower body: why your legs feel bulky after training, why the scale doesn’t tell the full story, and how to overcome mental and physical barriers that hold you back. I’ll break down the myths about effective training, spot enhancement, and why “feeling bigger” isn’t a sign of failure. You’ll leave this episode with a deeper understanding of your body, practical steps to transform your training, and the mindset shifts you need to finally see and feel progress. Let’s redefine how you approach building a strong, lean lower body—and your confidence along the way. Challenges Women Face with Legs and Glutes Women struggle the most with changing their legs and glutes, often feeling dissatisfied with their shape—whether too "spongy" or "bulky." The issue is compounded by ineffective training methods or lack of a structured plan. Many women overemphasize dieting without pairing it with effective, progressive strength training tailored to their needs. A program should evolve as the individual progresses to see true changes in body composition. Effective Training is Key Training effectively requires the right exercises, volume, and progression. Hard and heavy workouts are not enough if they lack strategic planning. Prioritize progressive overload, rest periods, and recovery to build muscle and redefine your body. Spot Training Misconception While spot reduction (losing fat in specific areas) is a myth, targeted training can enhance certain areas, like hamstrings or glutes, through proper programming. Pair spot enhancement training with nutrition and recovery for visible results in target areas. Clients who stay stuck in dieting mindsets miss opportunities for sustainable progress. Reflection: What would your results look like if you stopped sabotaging yourself and trusted the process? Strength as the Pathway to Progress Strength is the foundation of confidence, aesthetics, and health. It’s a process that requires commitment and patience. Focus on strength as the ultimate goal, and everything else will follow.

This podcast dives deep into the truth behind fat loss, training, and why so many people struggle to see sustainable results. It debunks popular myths about cardio, cortisol, and quick fixes, explaining that these aren’t the root causes of your struggles—your own mindset and behaviors often are.ngle approach or ‘magic fix’ will solve everything. - the importance of proper guidance, and the need to focus on the basics: sleep, recovery, protein, and progressive training. For those willing to truly commit and trust the process, the results will come—but only if they stay the course. The Root Cause of Fat Loss Struggles Many believe that hormonal imbalances, gut issues, or cortisol are the primary reasons they can’t lose weight. While these factors can contribute, the podcast underscores that the real obstacle is often self-sabotage. People skip workouts, abandon plans too quickly, and jump from one approach to another without giving anything sufficient time to work. This cycle of impatience and inconsistency leads to frustration and the illusion that they’ve “tried everything.” The Role of Stress and Cortisol Cortisol is frequently vilified in the fitness world, but the conversation repositions it as a misunderstood hormone. Cortisol plays a crucial role in energy regulation, inflammation control, and overall bodily functions. It becomes problematic only when stress is chronic and unmanaged, leading to poor recovery and stalled progress. Fear of food and chronic stress amplify these issues, creating a feedback loop of poor gut health, hormonal disruption, and impaired recovery. The podcast highlights how this cycle often begins in the mind, with self-doubt and fear driving unhealthy patterns. The Science of Fat Loss Fat loss is fundamentally about creating a calorie deficit, but the quality of that deficit matters. Extreme dieting leads to muscle loss, poor body composition, and a slower metabolism. The conversation emphasizes the difference between weight loss and fat loss, with the latter requiring sufficient protein, resistance training, and a moderate deficit that preserves muscle. Trendy approaches like GLP-1 drugs and overly aggressive calorie cuts are critiqued for their long-term consequences, such as muscle wasting and poor overall health. Instead, the podcast advocates for a sustainable approach, gradually increasing calories during non-dieting phases to build muscle, repair metabolism, and improve overall quality of life. Key takeaway: You can’t starve your way to a better physique. Sustainable fat loss requires fueling your body and focusing on building muscle. Training: The Foundation of Progress Resistance training is highlighted as the cornerstone of body composition improvement. Building muscle increases metabolism, improves insulin sensitivity, and provides a strong foundation for achieving a lean, toned look. Cardio must be programmed strategically. High-intensity interval training (HIIT) is often misused or done incorrectly, leading to diminishing returns and unnecessary fatigue. Self-Sabotage and Mindset The podcast repeatedly emphasizes that the biggest obstacle to progress is often the person themselves. Fear of failure, perfectionism, and impatience lead to behaviors that undermine long-term success. Many people approach their goals with an all-or-nothing mindset, expecting rapid results and giving up when progress isn’t immediate. 5 tips Prioritize resistance training to build and maintain muscle. Manage stress to support recovery and avoid burnout. Eat a high-protein diet and balance calories to sustain energy and performance. Incorporate walking and moderate cardio to support fat loss and cardiovascular health. Focus on consistency over perfection, allowing time for the process to work.